Plank tight, row the band, fight the twist.
Keep your hips dead level as you row, do not let your torso rotate open.
The band plank row is anti-rotation training in disguise, the moment one hand leaves the floor to row, the band and gravity conspire to twist your torso open, and your core's whole job is to refuse. The row itself is almost a distraction, the real work is keeping your hips dead level on three points of contact. It's a smarter plank progression than simply holding longer, because it trains your midline to stay rigid while your limbs are busy, which is exactly what heavy carries, presses and life demand.
The row creates a rotational force your core has to cancel out. A regular plank only resists sagging, the plank row adds anti-rotation, which is a core skill regular planks never touch.
Your base is too narrow. Widen your feet, screw your planted hand into the floor, and row with less band tension until you can pull without your hips tipping. Level hips beat a heavy row every time.
Low and directly in front of you, around floor height, so the band pulls along the line of your body. Anchoring high or off to the side changes the pull and makes the position much harder to hold.
